How to do the Roman Chair
Hang from a chin-up bar or some gyms have benches specifically made for hanging leg raises. Raise your knees up as high as you can, curling your pelvis forward. Hold the position at the top and then lower your legs back down. Be sure to use your abdominal muscles and not momentum to move your legs. To make the exercise harder, keep your legs straight.
No spotter is required.
These are the muscles , equipment and categories of this exercise.
- PRIMARY: Lower Abdominal
- Hip Flexors
Averages for MyFit UsersThe table below represents data from over 200,000 exercise logs and gives us an average for this exercise.
|Average Weight Lifted||Average Reps||One Rep Max Average|
|26.1 lbs||14.6||31.6 lbs|
What is a good starting weight?
Based on an average weight lifted of 26.1 lbs for all MyFit users we suggest you start at 50% of that weight:
Workouts Plans with Roman Chair
Make a Workout
Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.
Tracking Your WeightsThere are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.